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Squid, baked, no oil Calories
Lean protein, low fat, mineral-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Squid, baked, no oil (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 2.4 g of carbs, 19.3 g of protein, 1.7 g of fat and 0 g of fiber. Its 52.8 µg of Selenium covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Squid, baked, no oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
110
KCAL / 120G
Carbs
2.4g
· 1% DV
Protein
19.3g
· 39% DV
Fat
1.7g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 76% · Fat 15%
Squid, baked, no oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.3 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Squid, baked, no oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 110 kcal |
| 1 piece (extra small) | 60 g | 55 kcal |
| 1 piece (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 piece (large) | 180 g | 166 kcal |
| 1 piece (extra large) | 200 g | 184 kcal |
| 2 piece (double) | 240 g | 221 kcal |
| 1 serving (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Squid, baked, no oil
How do you cook squid baked without oil?
To make squid baked without oil, pat cleaned squid dry, season it, and arrange it in a single layer on a preheated baking tray. Bake until just opaque and tender; crowded pieces release moisture and cook less evenly.
How long should squid baked without oil stay in the oven?
Squid baked without oil usually needs only a short time in a hot oven, especially when cut into rings. Start checking early: it is ready when opaque and tender, while prolonged baking can make it chewy.
How do you keep squid baked without oil from turning rubbery?
The key to tender squid baked without oil is avoiding overcooking. Dry the squid well, heat the oven beforehand, and remove the pieces as soon as they turn opaque and become tender rather than leaving them to brown for too long.
Can you make squid baked without oil with frozen squid?
Yes, squid baked without oil can be made with frozen squid. Thaw it in the refrigerator, drain away the liquid, and pat it dry before seasoning; excess moisture can make the squid steam instead of roast.
Do you need to boil squid before making squid baked without oil?
No, you generally do not need to boil squid before baking it without oil. Baking it directly is simpler, and boiling followed by extended oven cooking can leave the squid tough.
Can squid baked without oil get crispy?
Squid baked without oil can brown at the edges, but it will not usually have the same crisp crust as deep-fried calamari. Dry the pieces thoroughly, spread them out, and use a light coating if you want a crisper exterior.
How do you season squid baked without oil?
Squid baked without oil works well with salt, black pepper, garlic, paprika, and lemon added after baking. Keep wet marinades light, since they can make the surface damp and prevent browning.
Should you remove the skin before cooking squid baked without oil?
No, removing the skin is not essential for squid baked without oil; it is edible and often left on. You can peel it if you prefer a cleaner-looking, more uniform result, and remove the transparent cartilage and innards during cleaning.
What is the difference between squid baked without oil and fried calamari?
Squid baked without oil is cooked in the oven rather than submerged in frying oil, so it tends to have a less oily finish and a softer exterior. Fried calamari is commonly battered or breaded and develops a crisp crust.
What should you serve with squid baked without oil?
Serve squid baked without oil with lemon, a crisp salad, roasted vegetables, or a light dipping sauce. Rice or potatoes make it a more substantial meal, while acidic sides complement the squid’s mild flavor.
Squid, baked, no oil Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
Vitamin E
1.44mg · 10% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
265mg · 38% DV
Copper
0.24mg · 27% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
295mg · 9% DV
Sodium
53mg · 2% DV
Squid, baked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squid, baked, no oil
To burn the 110 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Squid, baked, no oil?
Squid, baked, no oil is cleaned squid cooked in the oven without added oil. Squid is common around the Mediterranean and in coastal cuisines worldwide; baking offers a simple alternative to the fried calamari familiar from many restaurants and seafood menus.
Its flavour is mild and slightly sweet, with tender, faintly springy flesh when cooked briefly. Serve it warm with lemon, herbs or a fresh salad, or include it in a Mediterranean-style seafood meal. At 16.1 g of protein and 1.4 g of fat per 100 g, it is a lean source of protein. Keep an eye on the cooking time, since squid can turn tough if left in the oven too long.
How Nutritious Is Squid, baked, no oil?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Squid, baked, no oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Squid, baked, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Squid, baked, no oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Squid, baked, no oil Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.